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With the weather getting colder, it’s getting easier and easier to stay inside – so much so that you might start to feel a little cabin feverish! Don’t worry – the global flavors of these easy lettuce wraps (that are also vegan AND gluten-free) are a light, delicious way to elicit the wonders of the world – without stepping foot into the ever-dipping wind chill. These Egyptian spiced avocado corn radicchio lettuce cups are packed with delicious, healthy flavor and work for more than just dinner. Serve them as a light appetizer at a party or serve them to your kids for a fun hands-on dining experience. Crunchy, creamy, and refreshing – these lettuce cups are satisfying any time!

Level: easy
Servings: 6
Ready in: 10

Ingredients

1 head radicchio lettuce *

4 ears corn

6 small radishes, diced

1 pint grape tomatoes, halved

1 large avocado, diced

1 cup sunflower seeds**

2 teaspoon cumin

1 teaspoon each: paprika, coriander, turmeric

½ teaspoon cinnamon

½ teaspoon salt

¼ teaspoon black pepper

Fresh cilantro, to garnish

Directions

To prepare the radicchio: use a small paring knife to cut a circle around the core of the lettuce. Remove the core. Gently peel off the radicchio leaves, one at a time, until you have reached the small heart of the lettuce. Wash and rinse the radicchio leaves. Set aside to let dry.

To make the Egyptian spiced avocado corn filling: husk and wash the corn. Cut off the kernels from the cob. Place into a medium bowl. Trim and dice the radishes. Halve the grape tomatoes. Pit and dice the avocado. Add these to the bowl with the corn. Add the sunflower seeds, cumin, paprika, coriander, turmeric, cinnamon, salt, and pepper. Stir well to combine. Taste to adjust seasoning.

To make the radicchio cups: Fill each radicchio cup with about ½ cup of the avocado corn filling. Garnish with fresh cilantro and serve.

* Radicchio lettuce tip: radicchio is a bitter salad green, adding an interesting flavor to balance the sweetness of the corn and the richness of the avocado. If you don’t enjoy the bitter flavor (or if making this for kids and picky eaters), swap out the radicchio for bibb or even romaine lettuce.

** Chef’s calorie tip: If you want to reduce the amount of calories in this recipe, swap out the sunflower seeds for a can of chickpeas or a cup of raw, sprouted beans. The chickpeas and beans will be lower in fat, while adding extra fiber and protein.

Yield: 12-16 lettuce cups (5-6 cups of just the filling).

Post written by FFC group fitness instructor Katie Simmons.

More about Katie: Katie is a group fitness instructor at FFC and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com. You can also see more recipes at www.facebook.com/plants-rule and follow her on Instagram at @chefkatiesimmons.

With all its versatility and nutritional benefit, it’s easy to see why cauliflower has become such a popular ingredient in some of our favorite comfort foods. It’s become the go-to substitute for cutting calories in everything from rice to pizza, even! If you haven’t hopped on the cauliflower train yet, I suggest you start with this easy cauliflower mash recipe.

This is a nearly fool-proof way to introduce more healthy veggies into your diet using a classic comfort-food recipe (mashed potatoes) that you already love. Cauliflower is rich in healthy fiber, vitamin C and powerful cancer-fighting antioxidants.

No special equipment is required – just a pot of boiling water and a potato masher! A few key ingredients (almond milk and nutritional yeast) keep this 100% vegan. You can also swap out for a traditional dairy milk and even parmesan cheese – especially if you’re still trying to win over finicky eaters.

Use it as the perfect complement to grilled veggies or chicken, or as a heartier option to balance out warm weather salads and other dishes!

Use a potato masher and mash away. Season to taste with salt and pepper. Enjoy!

If you prefer a creamier potato, use a hand mixer.

Chef’s tip: Yukon Gold potatoes are a thin-skinned potato, which means you don’t have to peel them. You can also use butterball potatoes, or, for a little color, red-skinned potatoes.

Yield: 7-8 cups

Post written by FFC Boystown group fitness instructor Katie Simmons.

More about Katie: Katie is a group fitness instructor at FFC Boystown and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com.

https://ffc.com/wp-content/uploads/2018/08/Healthy-Recipe-Herbed-Cauliflower-and-Potato-Mash-Nutrition-Chicago-FFC.jpg10001500Megan Zinkhttps://ffc.com/wp-content/uploads/2018/01/logo-80x80.pngMegan Zink2018-08-06 10:27:072018-08-06 13:00:44Try This Recipe: Cauliflower Mash with Yukon Potatoes – All Of The Flavor, Less Of The Calories

Eat real food. This simple nutrition tip can drastically change the way your body looks and feels. So many of the things we find on our shelves at the grocery store sound like they’re healthy – the front label might use words like “natural”, “organic”, or “GMO-free”. There might even be commercials for certain products that show wholesome family meals, with mom packing the kids’ lunch boxes before everyone heads out for a busy day. This type of marketing can make it tricky to find nutritious “real food”, but all you really need to do is look at the label. Even if you have a sweet tooth! It all comes down to real ingredients.

Find Healthier Food

Speaking of ingredients, this is the first place you should head when looking for healthy, real food. See anything with “high fructose”? Put it back on the shelf. Anything you can’t pronounce? You probably shouldn’t eat it. Nutella was one of those foods I loved…until I read the label: palm oil… soy lecithin. What are you doing in there? Then, when I realized dairy wasn’t my friend, I knew I had to come up with a recipe that got back to real, whole ingredients: hazelnuts, almonds, dates, cocoa powder and vanilla – instead of the jarred kind that is made with palm oil, tons of sugar and dairy milk.

Roast the nuts: spread almonds and hazelnuts on a baking pan and roast at 350 F for 12-15 minutes. When the nuts are golden brown, remove from oven and let cool.

Soak dates in warm water for at least 5 minutes to soften.

Start the New-Tella: when nuts are cool enough to handle, place hazelnuts in a clean dish towel or paper towel. Roll around to peel off the skins. Voila! Tip: the skins are bitter so remove as much as you can.

Place the almonds and peeled hazelnuts in a wide blender or food processor. Purée for about 5 or minutes or more, until the nuts start releasing their oils. Remove from the blender.

Drain the dates and squeeze out excess water. Also feel for any pits.

Place the dates, almond milk, vanilla, and salt in the wide blender or food processor. Purée until creamy. Add the nuts back to puréed date mixture, along with the cocoa. Purée until creamy, scraping down the sides as needed.

Garnish with chopped hazelnuts and serve with fresh fruit. Serve warm even more intense flavor.

Chef’s Tip: for a pourable “fondue” version, add 1 cup of almond milk to the recipe. Serve in small crockpot, with fresh fruit and toothpicks.

Post written by FFC Boystown group fitness instructor Katie Simmons.

More about Katie: Katie is a group fitness instructor at FFC Boystown and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com.

“Don’t try to drive on an empty tank of gas.” This essential advice is something I remind my FFC members of all the time. When I teach Motiv8 at 6 AM, I’m pushing you to dig deep and give 100% in your workout. In order to get stronger, you have to train hard. You have to push your body through discomfort. How can you expect to do that on an empty stomach? Whether you’re training first thing in the morning, or right after work, it’s crucial to fuel up pre-workout. Running on an empty tank of gas will leave you tired and can increase your likelihood for injury. What you fuel up with is just as important to give you sustained energy. Check out this insanely easy recipe for peanut butter and jelly oat bites – one of my favorite go-to pre-workout snacks.

The classic combination of PB & J takes us all back to the memories of childhood (but dried currants and all-natural ingredients keep the recipe mature enough for adults). I throw just a few ingredients into my food processor and roll up a batch. Not only are these great pre-workout snacks that are gluten-free, vegan options, they’re also 100% plant-based and have tons of nutritional benefits!

Dried currants provide natural sweetness for an energy boost that won’t leave you dragging in an hour.

A dash of cinnamon does double-duty, providing interesting flavor and acts as an anti-inflammatory food (read more about controlling inflammatory foods here!)

One of the best parts? I’ll make a batch of these and keep them in the freezer – and any time I might need a quick energy bite, (or some pre-workout snacks) I throw a few in my bag! They work in the morning before I teach class, in the afternoon when I am craving something sweet, and even on long trips when I’m stuck in an airport. I even make them as a personal chef for my clients who pack them in their kids’ lunch boxes!

Gather ingredients. Place the oats in your food processor. Puree oats until well-chopped, resembling shredded coconut. Remove from food processor and pour into a medium bowl.

Add the peanut butter, currants, vanilla, cinnamon, and salt to the food processor. Puree peanut butter mixture until currants are chopped and everything is well-combined.

Add shredded oats back to the food processor. Puree. Add 2-4 tablespoons warm water, until mixture binds together. Continue to puree until mixture naturally clumps into a large ball. Add a tablespoon of water at a time until this consistency is reached.

Remove mixture from the food processor into a medium bowl. Roll about 1 tablespoon of batter into a two-bite ball. Repeat with remaining mixture.

Keep refrigerated for up to 1 week or freeze for longer.

Chef’s Tip: for a peanut-free alternative, try it with almond butter or sunflower seed butter. These are perfect fuel for traveling through airports or training for marathons! Want to see a step-by-step? Check out the full preparation video here!

Nutrition Info

Serving size: 1/10 of a recipe (about 2 bites).

Amount Per Serving

Calories 219.71

Calories From Fat (31%) 68.31

% Daily Value

Total Fat 8.17g 13%

Saturated Fat 1.65g 8%

Cholesterol 0mg 0%

Sodium 177.46mg 7%

Potassium 346.45mg 10%

Total Carbohydrates 31.63g 11%

Fiber 4.62g 18%

Sugar 13.36g

Protein 7.93g 16%

Calcium 0.86mg <1%

Iron 36.39mg 202%

Vitamin A 13.91IU <1%

Vitamin C 0.04mg <1%

Post written by FFC Boystown group fitness instructor Katie Simmons.

More about Katie: Katie is a group fitness instructor at FFC Boystown and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com.

I recently joined the Fitness Formula Clubs team as a group fitness instructor at FFC Boystown. While walking into FFC for my audition prior to starting classes, a memory of how I began my journey to following a plant-based diet was sparked from when I first entered this industry.

15 years ago, after earning my AFAA certification, I dove head-first into the world of teaching. Some days would go from 6 AM until 10 PM, teaching 4 or 5 classes a day. I was teaching all kinds of formats, all over the city, working to supplement my unpaid passion for theatre and dance.

On top of the 20 hours a week I spent teaching classes, the hours of dance rehearsals for shows, and the personal training I’d do in between, a compulsion drove me to do more.

I would be on the elliptical machine for an hour before teaching a double, just to make sure I burned my magic calorie goal that day. I’d push myself to run 6 to 10 miles, even before the gym opened at 5 AM. I never took a day off.

Then, I got injured; plantar fasciitis in my heel and tendonitis in my knee. I was beating my body into the ground.

But I was also overweight. My obsessive workout routine was only to compensate for the food addiction binges I’d have. I could tear through 3 bowls of cereal and 2 “energy” bars before noon. I thought running two Chicago marathons and lifting 5 days a week would solve everything. My disappointment with my fat stomach and chubby legs had one solution: add more exercise.

Time for a Lifestyle Change

It wasn’t until I changed my diet that I started to lose weight and have more energy. My plant-based journey began with a “vegan challenge” – I’d eat plant-based and oil-free for 30 days.

I wasn’t ready to make a full plant-based change after that first month. Yet I couldn’t deny the effects it had on my body. I had lost weight, I was sleeping better, I didn’t feel bloated, and I had more overall energy.

In the 6 years since that “challenge”, I now fully embrace a plant-based diet. I’ve cut my addiction to refined sugar, oil, and flour. I’ve let go of dairy. I’ve discovered oats, beans, and red rice to be more flavorful and satisfying than poached eggs or roasted chicken breast.

In the 15 years since I first entered the fitness industry, I’m now 50 pounds lighter, lifting heavier weights than ever. I can cruise at an 8:00/mile pace for a 10K, and I’ve learned how to balance my high-intensity interval training with slow, mindful yoga.

The Benefits of a Plant-Based Diet

Eating plant-based, my body has been able to reset itself – feeling satisfied and nourished with a healthy amount of fiber, complex carbohydrates, protein, and healthy fats. I still crave carbs when I need more energy, but now I hunger for bananas and grapes over energy bars.

I thirst for watermelon to re-hydrate after a 90-degree 7-mile run. I dive into a bowl of lentils after heavy strength workouts. My recovery meals are full of delicious plant-based energy. I have let go of the refined flours, oils, and sugars – also letting go of my addiction to these foods. I feel like such a different body, with such a different emotional mind.

I feel joyful and lucky that fitness has always been a part of my life. I am equally grateful to have discovered the drastic impact a plant-based diet has had on my body. I look forward to sharing my passion for fitness with the FFC family. And I welcome any skeptics of a vegan diet to take my classes and see how strong plants can be!

Katie is a group fitness instructor at FFC Halsted Street and a personal chef based in Chicago. When she’s not teaching, she specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com.

Outside of the kitchen, she is a fitness instructor, with over 15 years of experience in the industry. For fun, she loves to travel. Some of her favorite trips include week of Holi Festival and Curry in Northern India, 4 nights hiking and camping on the Incan Trail in Peru, 10 days of trekking in the Patagonia of Argentina and Chile, and 5 months backpacking through New Zealand.